OK, well I’ve officially ruined my Run Streak with more missed run days, but it was still a pretty good work out week. I got a few good strength workouts in, which is something I’ve really needed to incorporate more into my workouts and plan to stick with it regularly. Ian is joining me at the gym on Tuesdays and Thursdays now to help keep me accountable – and because he enjoys strength workouts a whole lot more than cardio ones!
Here’s the day-by-day breakdown:
Monday: Quick treadmill run and core workout.
Tuesday: Body ride at Revolve in the AM. Ten minutes on the treadmill followed by a leg workout and core work Tuesday night.
Wednesday: Core work.
Thursday: Today I tried to make up for my missed run by running to and from my spin class in the morning where I got a great Real Ride in at Revolve. Thursday night I hit the gym for a quick treadmill run, more core work and another tough leg workout – this one included a lot of lunges!
Friday: I got home from work and picked up a package from the office to find the new Mizuno’s I won on Ashley’s blog, Running Bun, so I immediately changed and hit the gym to test them out! I also got some core work and upper body lifting in too.
Saturday: 10 minutes on the treadmill followed by 20 on the elliptical and my full P90X ab routine.
Sunday: Another no run day, but I did get in an early morning Real Ride at Revolve before heading out and about all day running errands.
I had to do a bit of shuffling with my workouts this week, but felt great and feel like I’m on my way to getting back into racing shape. This was the first week on my new program designed by my running coach and I think it’s going to be a really great program for the next couple months. I ended the week with a fun 8k at the state park back home I worked at during the summers through college.
Here’s the day by day breakdown…
Monday: 30 minutes on the elliptical, followed by a 35-minute full body strength workout and a 15-minute core workout.
Tuesday: I ran an easy 6.5 miles around Hains Point at lunch averaging just under an 8:30 pace.
Wednesday: 60 minutes on the elliptical followed by a 30-minute full body strength workout
Thursday: Getting to work early, a conference call during lunch and a long drive to Syracuse right after work turned today into an unplanned rest day. I was supposed to hit the track today and ended up moving it to the following Monday, so you’ll see it in next week’s recap!
Friday: Rest Day
Saturday: I put in an easy 9.8 miles around my hometown running up to my old high school, around the athletic fields and back home. I enjoyed the run, but forgot how hilly it is there!
Sunday: I ran the Charity for Children 8k at Green Lakes State Park on Sunday. Full recap coming soon, but I loved this race and would really like to “race it” next year in better shape instead of just running it as a workout. I finished in 40 minutes according to the official results and wish I’d hung around for the awards, but didn’t realize till this morning that I would’ve gotten an age grouper award!
At the finish after the Charity for Children 8k at Green Lakes
Super Bowl Sunday is usually synonymous with parties, overeating and indulgence. Despite being a Bills fan and facing many years of disappointment on this day in the 90s, I still look forward to it. You can find healthy Super Bowl party recipes all over the Internet, but I figured I’m still going to eat a ton of food today, so I might as well start the day off with a great workout so I wouldn’t feel guilty. I torched some calories with a 7-mile run to start the day followed by an intense body ride spin class. Bring on the snacks!
Ian and I decided to hang in and watch the Super Bowl at home. I didn’t have a huge rooting interest this year. I hate the Ravens because I dislike Ray Lewis, so seeing the Niners win would be OK. On the other hand, I was also so happy the Ravens beat the Patriots and felt a little compelled to root for the almost-local team that I wouldn’t mind seeing them win either. I’m glad it turned into a good game after looking like it would be a blow out. My favorite commercial spots were the M&Ms, Clydesdales, Oreo, Taco Bell and the one about farmers. Let me know your favorites in the comments!
We made a great Super Bowl spread to enjoy during the game. We started off with a guasacaca (I can’t say this without giggling. Try it, it just sounds funny.) recipe we found on Serious Eats. It’s an avocado salsa that Serious Eats describes as “the Venezuelan answer to guacamole, but with a brighter, tangier flavor.” Ian describes it as “if smooth salsa and guacamole had a baby.”
Next we put our brand new crock pot to work to make a chicken chili. The Hamilton Beach crock pot came with three different size crocks we can use with it: 2-, 4- and 6-quarts. For this recipe we went with the the 4-quart pot. The apartment smelled amazing all day as our chili slowly cooked. We didn’t have quite enough chicken for what the recipe called for, but we had some extra andouille sausage from another meal, so we added a bit of that giving it a nice little kick. It tasted even better than it smelled and we had enough for a few days of leftover lunches!
We wrapped up our Super Bowl spread with a delicious dessert – Peanut Butter Caramel Cupcakes. I found this recipe on a blog I came across a few weeks ago and they were simply amazing. The frosting reminded me of Reese’s Peanut Butter cups, and drizzling caramel sauce over the top just put them over the edge. I brought the rest to work or I would have eaten all of these. So good!
Cupcakes! In the process of adding caramel.
PB Caramel Cupcake
It was a fun Super Sunday filled with great food. Hope you enjoyed your Super Bowl parties and snacks! What was your favorite indulgence from this year’s Big Game?
Last week I shared my favorite core workout. One other thing I’ve been really focusing on since starting physical therapy in October is my flexibility. I was unbelievably tight at my first session, which really limited my mobility and was causing a lot of the pain I was feeling. I was given a series of stretches to do 2 to 3 times per day at first, and was told that it can take 10 to 12 weeks to really see the benefits.
I’ve been diligent about keeping with my stretching routine and am really starting to notice a difference. I’m down to going through the routine once a day and usually do an abbreviated version of the stretches again later or after working out, especially if I’m feeling tight muscles. I know it’s really important for me to keep this up if I want to keep running healthy. Check out my stretching routine below. I hold all stretches for 3 minutes each with the exception of the last two, which I do 3 sets of 10.
Hip Flexor Lunge Stretch
Calf Stretch – Knee Straight
Calf Stretch – Knee Bent
Active Hamstring Stretch – start at 90, straighten leg, return to 90 and repeat.